Frittata with Crab, Red Pepper and Cilantro

A frittata is an open-faced omelet. Using egg whites and egg substitute instead of whole eggs gives this a fraction of the fat, calories and cholesterol in most frittatas. Use any vegetables you like and substitute smoked salmon, prosciutto or diced cooked chicken for the crabmeat.

1. Lightly coat a small non-stick skillet with vegetable oil spray. Heat the oil over medium heat and sauté the onion and garlic for 4 minutes, or until the onion is tender and lightly browned. Add the red pepper and sauté for 2 minutes. Remove from the heat.

2. Whisk the egg substitute, egg whites, milk, salt and pepper together. Spray a 10-inch skillet with vegetable oil and place over medium-low heat. Add the egg mixture and the vegetables and cook for 5 minutes, until nearly set.

3. Top with the crabmeat and cilantro. Cover and cook until the frittata is set, about 3 minutes. Use a spatula to slip the frittata onto a serving platter.

4. Cut into wedges and serve immediately.

1 tsp vegetable oil
1/3 cup finely diced onion
1/2 tsp crushed fresh garlic
1/3 cup finely diced red bell pepper
1/2 cup egg substitute (or 2 large eggs)
1/3 cup low-fat milk
pinch of salt and freshly ground black pepper
3 oz finely diced crabmeat (or surimi)
1/4 cup chopped cilantro or parsley
3 egg whites

Nutritional Analysis per Serving

Calories 113
Protein 18 g
Fat 2g
Saturated Fat 0g
Carbohydrates 6g
Cholesterol 12 mg
Sodium 230 mg
Fiber 1.2 g

Prep Time:10 minutes
Cook Time:14 minutes

Serves 2